'200503 FOUNDATION . Preparation / warm up . 1:00 Hamstring roll (L.R) 1:00 Glute Roll (L.R) 1:00 Quad roll (L.R) . Equipment . Rower (or skipping rope / band) KB . Workout format . For time . Warm up (Buy in) . Nil* Nil . The workout . 15Cal rower (45sec skip / banded rows) 30x KBS 30C rower (1:30 skip / band) 60x KB goblet squat 45C rower (2:15 skip / band) 90x KB snatch (45.45) 60C rower . Tips . Aiming on the rower to be consistent on pulling power and stroke rate. I elected 21 - 23 SPM @ 1,000+ cal/hr KB work aim for as many reps as you can before rest. . Finisher (Buy out) . Nil . Post Workout . 2:00 Laying wall squat overhead reach 1:00 Ballerina stretch (L.R) 2:00 Frog pose . Video recap . if provided' 

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